Landscaping 8am-8pm, Diet help needed

[ForceIsStrongWithMyD]

Stats:
23 yrs old
6'2"
222lbs (was 230lbs a few weeks ago)
15% body fat
been working out for over 3 years now
- have done two previous similar cycles minus the winny

Cycle 3:
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Weeks 1-12 Test E (500mg Week)
Weeks 9-14 Winny (50mg ED)
Weeks 14-18 PCT (Nolvadex & Clomid)

Diet:
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Now this is where I need help. I work Monday - Saturday, 8am-8pm doing landscaping in 30C (85F) degree weather. I sweat my ass off and then some, plus I never stop moving, this is hard work all day. I've already lost some weight recently, but don't want to lose strength. I'd like to stay around 220lbs but be cut as hell (hence the juice). I've done research on cutting, but I don't know how to incorporate it into my day to day work life.
So far I eat:

8am: Muscle juice shake, skim milk
9am: Coffee & Muffin from Tim Hortons (forced upon me by coworkers )
12pm: 2 Sandwiches (whole weat flax bread, lean chicken meat, cheese)
2 bananas, gatorade, apple, carrots
2:30pm: 30g protein bar
5pm: 30g protein bar
8pm: lean protein, high carb dinner
GYM
10pm: Muscle Juice shake, skim milk

I KNOW this diet is NOT in check, hence why I'm asking for help. I need some advice since I need food that gives me energy during the day. Please no negative remarks. Thanks.

[Jakt]

this is what i have done the last 15 yrs of my life! lol, i do this and teaching

i bring 8 meals w. me... on the "lighter" days i bring more pro/fat meals,
on higher work days that involve much more cardio i bring slightly more carb/prom meals...

just make sure to pack 3 carb/pro meals, 3 pro/fat meals or (veggies)
plenty of fluids, and eat every 2-3 hrs....

don't over eat too much, trust me...... if u do this and keep your heart rate not too high, you should b ok....

might loose a lil muscle... thats just how it is, but then again everyone will ask how the fuk you are so shreddded

did all this, i'm doing it now too, and i still lift as soon as i get home!!!!!!!!!!

i feel ya!

oh, i do this w/o AS also, so you really should be fine!

[ForceIsStrongWithMyD]

thanks Jakt, but your boss must be a hell of a lot nicer than mine b/c there's no way I can eat 8 meals while at work. There's about two or three coffee breaks that last no more than a few minutes, in which case I just down an IsoXP shake. Otherwise I have 30mins for lunch and that's it. I can try to fit in a few more meals, but no where near 8. Please any suggestions, or a way around this problem would be appreciated.

[Ryler]

Get one of those hard hats that hold 2 beers on the sides and load it up with some protein shakes, sip it throughout the day.

Thing is you need food, u need time to eat it. If you have no time then there really isn't much we can do to help. at least I can't think of much

[NaturalMass]

carbs=energy... you need yourself a better breakfast... breakfast is the most important meal of the day in my opinion. Since you have time for breakfast considering it's before you go to work... go ahead and get in about 60 grams of protein and 80-100 grams of slow digesting carbs to get ya going for the day.

Also have yourself half a grape fruit for breakfast too...

Cut the shit with the muffin... the hell with the co-workers. My co-workers have Kolaches and Tacos every morning but you have to fight the urge! As long as i don't smell or see the good stuff, i'm not tempted.

Tyson make precooked grilled/fajita chicken in a 6 oz. bag. You should go bulk up on those and carrry one around with ya in a pocket or something. That's what i do when i go fishing on the weekends. And shake a protein shake up in a workout thermos and chug one every 2 hours.

[Prada]

Seriously man you need to revamp that diet totally. I can understand time is a factor but it is also for many of us. The key is to have small and frequent meals, that take less then 10 minutes to take out, warm, unwrap etc and eat. I have a friend who literally takes a cooler to work. WW pasta, Chicken breast in WW bread, cold tuna salad. All take less then 10 minutes to eat. Dont take it as a scurillous remark but you really got to cut out the shakes and get some food.

[ForceIsStrongWithMyD]

thanks for all the suggestions guys. I'll go out and buy a bigger lunch cooler, and start making/planning for quick nutritious meals during the day. I'll post my new diet soon. much appreciated everybody.

[Prada]

thanks for all the suggestions guys. I'll go out and buy a bigger lunch cooler, and start making/planning for quick nutritious meals during the day. I'll post my new diet soon. much appreciated everybody.

Now you're talking.
At least you seem serious for change.

[millionairemurph]

i am a carpenter and i work at a jobsite all day too. I bring a cooler and have shakes and food in it. Everyone at the jobsite laughs when i walk around eating a plain piece of chicken but i laugh to myself about them drinking Busch all day. Im more productive when i can eat all throughout the day rather than in 1 or 2 sittings. I also just eat all my food cold right out of the packages to save time.